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Depending on the type of sport you play or activity, you undertake will determining what sport is best suited for you. You get main body types i.e. meso, ecto and endo morphs. An endo morph is a person that is in-between fat and thin. He can pick up muscle easily and can retain body fat quite easy. An ecto morph is a person that is naturally very thin and battles to pick up body weight, these guys usually need to take muscle building supplements to allow them to pick up muscle mass. The meso morphs are the big boys that normally have a problem loosing weight. Each sport has a specific body type that is suited for that particular sport. This is due to the physiological and muscular requirements that the body needs to perform the activity. You will seldom find a meso morph running a marathon race. His body is not designed to perform that activity. He will probably suffer from heat exhaustion before completing that race. Unfortunately, we are born the way we are and there are some sports that we will never be able to be the best in. Lets take marathon runners for example, they are normally ecto morphs, they are able to burn fat far more easier than an endo or meso morph. Fats are a high source of energy and the whole fat molecule can be used in energy production. By tapping into the fat storage first, ecto morphs are able to sustain enegery levels for a long periods of time. For a meso and endo morph we tend to burn Carbohydrates quicker than burn fats therefore they will have problems sustaining energy for long periods of time.

Cyclists have a very high muscle mass in the lower body due to the requirement of the sport. The quadricepses are working constantly to perform the activity. A cyclist should have a low body fat percentage because they need carry their own weight over a long distance. A cyclist cannot afford to carry dead weight around because that might cost him the race or hamper his performance. Cyclist are similar to marathon runners because of the way the metabolize fats. Their body is extremely efficient is targeting fat molecules for energy because of the richness of the molecules.

High jump athletes have a slightly higher body fat percentage because they do not need to run or cycle long distances. The take a short run up and explosive into motion. Meso morphs fit this group perfectly. High Jumpers need to have explosive power in lower and upper regions of the body. High jumpers have a large volume of well-developed fast twitch fibers, which aid the athlete in elevating him or herself over the polls.

Swimming 5000m involve endurance, which mean that the athlete will have a low fat percentage due to the metabolic demands the body undergoes. The athlete needs to be fit and have a large framed body to have an upper edge over competitors. Any sport that involves endurance you will find that the body become more equipment to handle the metabolic demands by become more efficient through the breakdown of fats. High intensity games burns carbohydrate more efficiently whereas long endurance activities burn off fat more easily. Swimmers tend to be meso morphs

CYBEX ANALYSIS

L R DEFICIT

60/S 60/S

KNEE FLEXION

Peak torque (NM) 05 45 16%

NM per BW (%) 05% 45%

KNEE EXTENSION

Peak torque (NM) 40 50 %

NM per BW (%) 40% 50%

FLEXION/EXTENSION (%) 60.% 70%

ROM 0 deg deg

KNEE FLEXION

Peak torque is the highest value, which is, represent in the chart, which indicates the athletes explosiveness of muscle contraction.

TIME RATE OF TENSION DEVELOPMENT

This can be seen in the upslope of the torque curve ?thus the less steep the slope the more difficulty a person has in generating torque at the onset of muscle contraction

TIME TO REACH PEAK TORQUE

Measured on the graphs ?measure of time from the sport of muscular contraction to the highest point on the torque curve

ANALYSIS OF CHART

For this particular athlete he is producing a good torque. This will indicate the explosiveness of the muscle when running. A sprinter needs explosive exercises in order to get out of the starting blocks fast.

KNEE FLEXION (right and left leg)

There is a 16% deficit between his right and left leg which is a considerable amount. This could possible be through overtraining on his starting leg or greater muscular development on his right leg. The norms for flexion is 00NM and he is above that norm on both sides but he is considerably weaker on his left side.

KNEE EXTENSION (right and left leg)

There is only a % deficit on his extensor, which is not a great difference. The norm for extension is 00NM, once again, he is above the norms, and there is only a slight difference between his left and right leg.

KNEE FLEXION/ KNEE EXTENSION

The norm for flexion and extension is 66.7%. His left leg only scored 60.%, which means that the ratio between flexion and extension is out. His right leg is within the norms. Over all his left leg is considerably weaker than his right leg.

INTERVENTION

UPPER BODY

CHEST AND TRICEPS

EXERCISE DURATION SETS REPS REST

ROWING

(warm up) 0MINS

BENCH PRESS N/A 4 1X15

1X1

1X8

1X6 MINS

INCLINE BENCH PRESS N/A 4 1X15

1X1

1X8

1X6 MINS

DECLINE BENCH PRESS N/A 4 1X15

1X1

1X8

1X6 MINS

TRICEPS EXTENSION N/A 4 1X15

1X1

1X8

1X6 MINS

TRICEPS BENCH PRESS (close grip) N/A 4 1X15

1X1

1X8

1X6 MINS

DIPS N/A UNTIL FAILURE

On “leg work out day?the sprinter will work the both legs separately on the machines.

LOWER BODY

QUADS, HAMIS AND CALVES

EXERCISE DURATION SETS REPS REST

RUNNING

(warm up) 0mins

LEG EXTENSION N/A 5 1X1

1X10

1X8

1X6

1X4 1MIN

The reason why I have chosen low reps is because he is a sprinter, he needs to train for explosive power. By doing low reps high intensity, he is making his fast twitch fibers more efficient.

LEG PRESS N/A 5 1X1

1X10

1X8

1X6

1X4 1MIN

HAMSTRING CURLS N/A 5 1X1

1X10

1X8

1X6

1X4 1MIN

STANDING ONE LEG CURL MACHINE N/A 5 1X1

1X10

1X8

1X6

1X4 1MIN

CALVE RAISES N/A 4 1X15

1X1

1X10

1X8

The athlete should not perform more than 4 sets for training day.

UPPER BODY

BICEPS AND SHOULDERS

EXERCISE DURATION SETS REPS REST

CYCLING 0MINS

BICEP CURLS N/A 4 1X1

1X10

1X8

1X6 MINS

V BAR BICEP CURLS N/A 4 1X1

1X10

1X8

1X6 MINS

HAMMER CURLS N/A 4 1X1

1X10

1X8

1X6 MINS

SHOULDER PRESS N/A 4 1X1

1X10

1X8

1X6 MINS

LATERAL RAISES N/A 1X10

1X8

1X6 MINS

FRONT RAISES N/A 1X10

1X8

1X6 MINS

UPPER BODY

BACK

EXERCISE DURATION SETS REPS REST

ROWING

(warm up) 0mins

DUMBBELL ROWS N/A 5 1X1

1X10

1X8

1X6

1X4 MINS

LATERAL PULL DOWN N/A 5 1X1

1X10

1X8

1X6

1X4 MINS

PULL UPS N/A UNTIL FAILURE MINS

?On each alternative day of training the sprinter will have to work on his stomach; performing stomach crunches from various angles.

?On the sprinters 5th and 6th day he can work on ligament and joint strengthening.

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